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So You Wanna Be a Frogman? READ THIS FOR STARTERS

Stew Smith boat carry log pt navy seal never quit prepare pst pullups pushups rucking run seal training situps swim


A Starter Kit for Teens Seeking Special Ops Program in their future. 


#1 - Do Your Research:


So You Wanna Be a Frogman?

Well are you ready?  Are you preparing yourself?  Have you ASSESSED  your performance?  Identified Weaknesses? Have you already enlisted in DEP and trying to pass the PST? Are you wondering where to start?

How about this - do your research.  You should know what the PST is and practice it long before you walk into a recruiter's office.  Find out about the PST and ALL the things you need to know about the process of enlisting / boot camp / BUD/S Prep Course, BUD/S Orientation and of course the things you need to prepare for when at BUD/S at the Official Navy SEAL Website -

One Stop Shop for Research - See link!

Be a Better Recruit (article / podcast)

Don't Be This Guy - The Struggling Recruit

Get Ready NOW!!!

Long before you talk to a recruiter, you should be PSTing yourself. Know how to take this test, do it enough to build a strategy for top performance and go into your "job interview" as a top candidate. Otherwise you are a PST failure - now stuck in the delayed entry program trying to pass a PST to get a chance to go to BUDS.  Because chances are that is all you will do - GO TO BUDS - not graduate. There is a phase of training you are completely missing - TRAINING TO GET THROUGH BUDS and it is much tougher and it may take longer than just trying to pass a PST. 

Additional Reading - Four Steps to Special Ops Selection

But First - Learn How to Swim (if you do not know)

Learn How to Swim - This may take lessons and tons of practice (many months) before you are good enough to pass military swim tests. The Combat Swimmer Stroke both with and without fins is the go-to stroke at BUD/S.  You need to learn it. Learn about the most common mistakes in the stroke.  I do coaching of this stroke and post it on my Youtube and Instagram.  Check it out. SEALSWCC also has some swim videos as well. 

Combat Swimmer Stroke Perfect Stroke Instruction - CSS Articles/Video

Pull - Breathe - Kick - Glide ...repeat LEARN THIS!!

#1 Most Important Part of Swimming - Streamline

The PST Clinic - Study Hard!

This will be very important if you want to ace the PST.  In fact, you need to take the PST on your own so many times that you learn how to take the test, build a strategy for the test, and therefore score optimally on the test.  This is your ENTRANCE EXAM.  Take it seriously. DO NOT take this test for the first time ever with your recruiter / mentor and fail it.  Because after that moment, you will be in the failure group - getting out of the failure group is long road that you could have avoided by some proper preparation.  This is an important article for you:

Navy SEAL / SWCC, EOD, Diver, AIRR PST Clinic  - Learn how to take this test:  Swim 500yds (no fins), Pushups, Situps, Pullups, 1.5 mile run

BEFORE You Go to the Recruiter - KNOW THIS:

Ten Signs That Prove You Are Ready To Serve in the Military

Joining the military is a tough job right out of high school - however, the window to join is from 17 - 28.  That is more like a barn door than a window - do not be in a rush to join just because you can.  Read this about the Perfect Storm for Failure. 

 The Perfect Storm for Failure

A majority of did not pass, got injured, and quitting starts here (read above). In life, you might find (or have found) that the amount of time you prepare for a challenging event coincides with your rate of success or failure. As the saying goes: "Don't practice until you get it right. Practice until you can't get it wrong." 

Additional Advice

Here is What Happens When You Think You Know Everything... 

Tactical Fitness Report Podcast

For more information, check out the Tactical Fitness Report Podcast (FREE) on googleplay and itunes and my youtube channel.  We discuss not just SEAL training but all types of tactical fitness challenges. 

Specifically Tactical Fitness Report 110 - Teen Preps for BUD/S - Stew Smith and Jeff Nichols discuss one of the most commonly asked questions that come from early teenage kids about preparing themselves for BUDS.

Tactical Fitness Report 129 - Building the Perfect BUDS Student

Tactical Fitness Report 128 - PST Strategy.  Learn how to create a strategy for success with the PST and other fitness tests.  But it takes practice!

Tactical Fitness Report 127 - The Difference Between PST and BUD/S Shape. 

Tactical Fitness Report 125 - Post Boot Camp Prep for BUD/S other Spec Ops Selections.  Getting back into selection shape takes some programming.

Tactical Fitness Report 123 - Mental Toughness:  Getting Comfortable Being Uncomfortable 

Tactical Fitness Report 111 - Stew Smith and Jeff Nichols discuss nutrition and food that fuels for tough workouts, special ops prep, and days in selection.

Tactical Fitness Report 108 - The Perfect Prepared Student Prepares for BUD/S or other Special Ops Training programs. What does the perfect student look like?

Tactical Fitness Report 105 - The Under-Prepared Student Heads to BUDS. What do a majority of trainees looks like?  Are you under prepared? 

Tactical Fitness Report 103 - The Perfect Student - Any Age. Listen why...

and many more...

There is a difference between just preparing to get TO THE TRAINING and getting THROUGH the training. 

You still should be asking yourself the following questions throughout the journey

Top Ten Questions– Are You Physically Ready to Join Special Ops?


Navy SEAL Fitness Programming Progression Pipeline


#1 - Navy PST - Phase 1 - SEAL / SWCC, EOD, Diver Program Series - Phase 1 is what I call a beginner guide, but it is still challenging.  It is geared toward those who are scoring minimally or failing their Navy PST test - 500yd swim, pushups, situps, pullups, 1.5 mile run.  It is easier than The Complete Guide to Navy SEAL Fitness and a good prep course before attempting it. 

#2 - The Complete Guide to Navy SEAL Fitness is a classic and focuses on high rep calisthenics and running and swimming base.  You will build up your running over 12-18 weeks to 20 miles but very fast paced focus on both the 1.5 mile run for the PST and the 4 mile timed run for weekly run test at BUDS. If you are an athlete with a strong power / strength background in lifting and not running or swimming, Navy SEAL Fitness is ideal for you. IF you need some place to start Navy SEAL Fitness is ideal for you as well because a calisthenics base / running / swimming progression is a good place to build a foundation.  Though you will likely need to spend some time in the Navy SEAL Weight Training Book OR if Navy SEAL FItness is too challenging, go with Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout.  Phase 1 is a good starting point if Navy SEAL Fitness program is too tough. 

#3 - Navy SEAL / SWCC, EOD, Diver Program Series - Phase 2 and 3 of the Navy SEAL / SWCC, EOD, Diver program is about the same level of intensity as Navy SEAL Fitness and is also a good follow-up plan after Phase 1

#4Navy SEAL / SWCC, EOD, Diver Program Series - Phase 4 - The Navy SEAL Key to Mental Toughness is by far my toughest workout ever created.  It resembles a day of BUDS, complete with "wet and sandy", runs after eating, high rep punishment push-ups, 4 mile timed runs, 2 mile swims with fins, log PT simulation, and even a HellWeek Simulator with 3 workouts a day.  

Do your homework.  

But There is More....Are You Mentally Ready?

There is more to going to selection physically prepared.  Are you mentally prepared to endure the discomfort and pain of things that have nothing to do with fitness?  Cold / hot, sandy, wet, sitting in the dark ocean, or rucking endlessly - there is a moment when you will may ask yourself, "why are you doing this to yourself?"  You need to have a strong answer WHY. 

Quitting or Not Quitting - The Choice is Yours

Failed at Never Quit

Moment of Truth - Your Will

Never Give Up

Secret to Avoid Quitting

There is More To than a You May Know

Who is Stew Smith CSCS? Coach, Trainer, Writer, PodcasterI'm the former Navy SEAL that tactical candidates go to for books, eBooks, local and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at

(In fact, there are more than 40 books, 1000+ articles, online coaching - and more) 

Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

Where Optimal Performance Will Be Tested Each Day

The Specific Military / Special Ops Physical Fitness Workouts 

Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4  Grinder PT
Navy SWCC Workout

Army / Air Force Advanced Fitness / Special Ops 

Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep


Advanced Running Program - Special Ops Supplement Plan
USMC OCS / TBS Workout


The Combat Conditioning Workout
Air Force PJ / CCT Workout  Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version


The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout


The Law Enforcement Physical Fitness Workouts

The FBI Academy Workout  |   FBI Workout Vol 2  
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT


Online Coaching Options

Online PT CLUB - Weekly Workouts created personally for you.

New Member's Only Content / Services Program!

If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)

Best of all, if you have questions, email Stew Smith himself (  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.


Questions?  Just email -

At - List of Products and Services

  1. FREE Articles
  2. Podcasts and Swimming Videos (Youtube, TikTok, Instagram)
  3. eBooks
  4. Books and eBooks in PRINT
  5. Stew Smith Fitness Club membership site
  6. Online Coaching  

Stew Smith Fitness 

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